Strength
Bench Press
2 x 3
3 x 3
Increase 5% for the last 3 sets. Use safety spotters as necessary.
Then
4 x 5 DB Bench Press
Conditioning
5 Min AMRAP
8 DB Thrusters (2×40/25)
8 BBJO
Rest 3 min
5 Min AMRAP
6 DB Thrusters (2×40/25)
10 BBJO
Rest 3 min
5 Min AMRAP
4 DB Thrusters (2×40/25)
12 BBJO
Rest 3 min
Gymnastics
12 Min AMRAP
15′ HS Walk
Conditioning
20 Rounds, Every 30s,
5/3 Unbroken C2B (Choose one)
